Yesterday was chest-back in the afternoon as well as my leading a 35 minute spin class in the AM. This is how she shook out.
Chest-Back: 545pm-7pm 24 hour fitness, mission valley
band series warm up, cuff matrix, pillar prep movements and foam rolling
- close grip pull downs with smith incline chest press 5x10-12 each
- cybex steated rows with cybex chest press 4x10 each
- tbar rows with decline bb press 3x10 each
- low back hyperextensions with pec deck fly 3x15 each
Daily Grub:
830am
6 scoops eas lean 15 + 4 scoops gnc super flax meal
12noon
2 quest cookie dough bars
345pm
3 whole grain pancakes made from heart healthy Bisquick mix
1.5 cups fat free cottage cheese
715pm
8 oz chopped grilled chicken
2 oz pretzel minis
1 bag 94% fat free smart pop
large green salad
grilled veggies
walden farms ranch dressing
11pm
1 scoop cellucor whey
2 chobani fat free greek yogo
2 tbsp planters peanut butter with granola/banana mix
That's it for Sunday's events.........
Today was day 3 in the rotation with ARMS and wow was it a wicked one folks! Here she be!
Also taught a 30 minute intro spin class at 715am this morning.
ARMS: 5pm 24 hour fitness, mission valley
pillar prep, band stretch, cuff series.
static weight all sets, kept rests to 70 seconds exactly and took each set to failure
- seated db press: 3x6 @ 60's.....left shoulder not right.....off to smith machine.....3x10 @ 80
- cybex preacher curl: 5x15-10
- cybex seated dips: 5x15-10
- freemotion dual cable side laterals: 4x15
- standing db shrug: 3x20 @ 70, 75, 80
- cable rope curls: 1x35
- kneeling overhead cable rope tricep extensions: 1x30
Daily Grub:
8am
3 whole eggs
3 oz chicken
3 cups mixed greens
1 fat free greek yogo
1 whole grapefruit
1130am
8 oz grilled chicken
2 tbsp peanut butter
1 large apple
3pm
2 quest cookie dough bars
1 large banana
630pm (picture)
5 buttermilk pancakes from heart healthy bisquick mix
2 scoops cellucor whey
10pm
large green salad
grilled veggies
4 tbsp gnc super flax meal
1 cup fat free greek yogo and cottage cheese
4 tbsp fat free sour cream
walden farms ranch dressing
That is all for today as well ladies and gents........but wait one more bit of news for you all...
Big news folks! I am looking to do this contest on September 21st as my first ever men's physique contest! Its in Brea, CA which is under 2 hours from me and a very new organization (ANBF) with a good vibe coming from it already. I am thus 7 weeks out from show day as of this past Saturday already. Time to fine tune and tweak things to get in show shape baby! Very excited to have more then just fitness photo shoots to prep for one again!
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